**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength circuits necessitates just one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping exercises involved, allowing for easy modifications according to your fitness level (simply opt for a lighter weight if required). This workout is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We will start with a guided warm-up, concentrating on mobility and incorporating dynamic moves to prepare your body. Following that, we’ll engage in two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for 45 seconds, with a 10-second rest/transition interval in between. Upon completing all exercises in a circuit, you’ll rest for 30 seconds before going over the circuit again.
– **Circuit 1** is executed four times (twice on the right side and twice on the left).
– **Circuit 2** is done three times.
You’ll have a one-minute recovery break between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or take breaks as needed.
We’ll conclude the class with a guided cool-down and stretching session.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (band positioned around thighs):
1. Hip Bridge (lifting one heel)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat with Push Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength class! You can find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole